Two weeks ago I wrote about the benefits of a plant-based diet and shared how Keto has been trending downward. I am following up on that because I think there's a time and place for everything.

I’ve been in the fitness industry long enough to know there isn’t a one-size-fits-all solution for everyone, because we are all so different and unique in our needs.

There are benefits to both diets, and downsides to both. Both Keto and Plant-based eating are like the heavyweights of the nutrition world.

Intermittent fasting is also quickly gaining popularity, but that's for another newsletter. Today we're keeping to keto vs. vegan.

People are constantly trying to figure out which is the best for health, performance, and overall longevity, so let's dig in and break it down and help you decide what might be best for you.

Keto: A Fast-Track to Fat Loss?

Alright, let’s start with the Keto diet. Keto is all about ditching carbs and making healthy fats your primary source of fuel. When you’re on this diet, you’re loading up on healthy oils, avocados, and raw or grass fed butter or ghee, organic veggies, and small amounts of grass-fed meats. The goal is to push your body into ketosis, a metabolic state where it burns fat for energy instead of carbs.

Now, here’s the kicker: Keto can absolutely work in the short term. You’ll shed water weight quickly because the body produces ketones while in ketosis, which can have anti-inflammatory properties, and because your body is burning fat, it’s great for fat loss. It also helps curb cravings because fat and protein keep you full longer. Some folks also report increased mental clarity and more energy. 

However, some (not all) will first experience what's called "keto flu" where your body adjusts to ketosis. Symptoms may include upset stomach, dizziness, mood swings, and decreased energy. Though the cause is not fully understood, it may be related to detox factors, carb withdrawal, immunological reaction, and changes in the gut biome.  

But here's the deal: this isn't a sustainable long-term plan for everyone. Over time, you might find it harder to maintain muscle mass or keep your workouts as intense. And it’s easy to slip into unhealthy patterns—loading up on bacon and butter without considering the quality of fats can lead to heart issues down the line. This type of keto diets would be considered "dirty keto."

So, in summary: Keto is a solid option if you're looking for a short-term solution to jumpstart fat loss or hit a fitness goal quickly, or to treat certain conditions such as epilepsy, lose weight or control blood sugar. Just don’t make it your forever plan. Balance is key.

Plant-Based: The Power of Plants

Now let’s move over to the Plant-Based side of things. When we talk about plant-based, it doesn’t mean you have to go full vegan, but the idea is to center your diet around vegetables, fruits, legumes, and whole grains. We’re talking about nutrient-dense foods packed with fiber, antioxidants, vitamins, and minerals. These are the building blocks for long-term health, performance, and recovery.

One of the big benefits of a plant-based diet is heart health. Plant-based eaters tend to have lower cholesterol, lower blood pressure, and less risk of heart disease. You’re also getting plenty of fiber, which helps with digestion and keeping your blood sugar levels steady. Plus, all those antioxidants are great for reducing inflammation, which is key for recovering from intense workouts.

Now, I know what you’re thinking: “But Tony, where do I get my protein?” There are plenty of plant-based protein sources like beans, lentils, quinoa, and tofu. And let’s not forget protein-packed plant-based powders that can give you that extra boost.

Which One’s Right for You?

At the end of the day, both of these diets have their benefits. If you’re looking to drop fat quickly or reset your metabolism, Keto might give you the fast results you want. 

But if you’re playing the long game—focusing on heart health, reducing inflammation, and fueling your body with nutrient-dense foods—a plant-based diet is hard to beat as long as you're eating clean and getting the proper amount of protein and vitamins.

So, my advice? Give them both a try. See how your body responds. Just remember, it’s all about balance. Whichever you choose, keep your focus on high-quality foods and plan your meals carefully to ensure the correct amount of macronutrient ratios are met, hunger is prevented and fiber goals are achieved. Keep moving, and make sure whatever you do is sustainable for you. That’s how you stay healthy for the long haul!